Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit


10:00, for Quality

:30sec Bike

5 Inchworm Push-Ups

20 Bear Plank Plank Pull Throughs

:15sec Dead-Hang + :15sec Active Hang

10 Deep Squat Thoracic Rotations


Power Snatch

Snatch Complex

Every 2:00 minutes x6 Sets

1 Power Snatch + 1 Snatch Balance

Rest :20

1 Squat Snatch

Starting loads @ 60% of Power Snatch

Increasing to around 75-80% over the course of 6 sets

The focus here is to work on the transfer of the Power Snatch and Snatch Balance into a quality full snatch. The goal is to use the power and the speed under the bar primed in the complex and take that into the full snatch after that 20 second rest


Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Bar Muscle-Ups

5 Squat Snatch 135/95lb, 61/43kg

7 Bar Facing Burpees

Primary Objective : 6+ Rounds

Secondary Objective : Unbroken Bar Muscle-Ups

Stimulus : Technical Capacity / Grip

*Focus today is on staying with quick transitions and trying to make these movements feel as smooth and consistent as possible. The Squat Snatch reps should be done as singles and we want to get athletes to find a rhythm and a breath while working on those quick singles. The burpees are meant to be short and quick, but if athletes hit them too hard it will lead to a slow transition between the burpees and the bar muscle-ups. These pieces are where we really fine tune where we are at with our athletes and teach them about pacing and consistency with form.

7 Strict Knee Raises

5 Hang Power Snatch 75/55#

7 Burpees


7 Toe to Bar

5 Squat Snatch 95/65#

7 Bar Facing Burpees


As Written


5 Bar Muscle-Ups

7 Squat Snatch 135/95#

9 Bar Facing Burpees

Extra Work


1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Finisher

“7:00 Abs”

7:00 AMRAP

10 V-Ups

20sec Hollow Hold

10 Tall Plank Knee to Elbow

40sec Forearm Plank

Strength + Gymnastics

Strength + Gymnastics: Before Class

For Load

3 Overhead Squats

Time Cap: 7 minutes

For this event, you will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights:

135, 185, 225, 255lb

Women’s starting weights:

85, 125, 155, 175lb

After the 7 minutes is up, you will have 2 minutes to transition to the rings before the start of the Conditioning piece.



For Time:

30 Burpee Ring Muscle-Ups

Time Cap: 8 minutes

For you to complete this under the time cap you will need to average 4 reps per minute, which is a rep every 15 seconds.


Every 4:00 minutes, 4 Sets, Alternating Stations

Station 1:

9-7-5 Bench Press, 155/105lb

9-7-5 Sandbag Cleans, 150/100lb

Station 2:

50ft Handstand Walk

35 Wall Balls, 30/20lb,(10ft)

50ft Handstand Walk

Score: Total time of work

You will complete each station a total of 2 times.

Goal is to complete each station in under 3:00 minutes

Focus on unbroken sets on the bench press and 2 sets maximum on the wall balls. Place intensity on each piece. The harder you go, the more rest you will get.

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